Jogging is the most popular sport and also the most effective way to lose weight if you follow dietary guidelines. You can't do without proper nutrition. There are no special restrictions in nutrition, but the stricter you make them within reasonable limits, of course, the better the result will be.
With a moderate diet and running, day after day, you can lose 5-10 kilograms per month. You can't run every day, because your body and muscles need to recover.
Playing sports has many advantages: it strengthens the nervous system, and you will also be always cheerful and in a good mood throughout the day, because when you play sports, the release of endorphins is formed in the brain, which cause emotions of happiness. Also, running exercises relieve fatigue and headaches.
What time should you not eat after training?
After you run, there is a lack of fat in the body and the body takes your subcutaneous fat from which you need to get rid of.
Because of this, it is impossible to eat heavy foods after training, which are high in fat, because you will not get the result. But this does not mean that you cannot drink - on the contrary, you can drink as much water as you want. You can also drink green tea or fruit drinks based on natural berries, but without sugar.
In the morning
If you run in the morning and your goal is to lose weight, then you shouldn't eat 60 minutes after your workout. But if you really want to, try to interrupt your hunger with water, tea without sugar, as a last resort, eat an apple after at least 30 minutes of respite. Also, 40-50 minutes before training, you can sit down on oatmeal and drink a cup of cocoa without sugar, this helps a lot to cheer up.
During the day
If you are losing weight, then the meal should be divided into 5-6 times during the day, 200-300 grams per serving. If it's not enough, increase the portion, but the main thing is not before bed and not for breakfast, because these are the main two groups of meals that can greatly affect your weight, as well as your workout.
In the evening
If after running you immediately go to bed, you can drink half a liter of kefir with one percent fat, not more (kefir is a very important component for losing weight). Or eat 120-150 grams of fat-free cottage cheese.
The right amount of water after exercise
It is believed that after training, you should not drink at all. However, it is not. You can drink as much as you need. If you need to kill your hunger, eat an apple.
After training for two hours, you can drink water, preferably in a volume of no more than 1 liter. And within 6 hours after training, try to replenish your body fluids by 25-50 percent. Remember: there are about 80 milliliters of water per 1 kilogram of weight.
Features of nutrition after running
An hour after training, you need to saturate the body with carbohydrates, otherwise it can have a bad effect on the liver, and also invalidate the result of your workouts. If this is not done, the body will begin to replace carbohydrates with proteins, which will have a bad effect on your health: you will feel tired and drowsiness.
There are about 1 gram of carbohydrates per kilogram of body. In 100 grams of porridge (oat or buckwheat) there are about 70 grams of carbohydrates and 20 grams of protein, which will completely replenish your body with carbohydrates.
Immediately after training, you also need to replenish your carbohydrate supply a little, this can be done using juices: citrus, tomato, grape or protein cartels.
What can you eat?
When playing any sports that are somehow related to weight loss (not just jogging), you should not refuse food, especially after training. You just need to try to eat low-fat foods, which are high in protein and carbohydrates. After all, the result of your training should be a beautiful figure.
Therefore, try to eat:
- Dairy products with a low content of fat (cottage cheese, fermented baked milk, kefir);
- Protein should be taken from meat (chicken or beef);
- Eggs are also a great source of protein and are best consumed for breakfast;
- Eat fish - an important source of protein;
- Carbohydrates are best taken from cereals (buckwheat, oatmeal, millet, semolina);
- And eat more fruits, they also contain many useful vitamins.
Prohibited foods and drinks
- Carbonated water (even without sugar)
- fatty foods,
- chips,
- crackers,
- salted or seasoned peanuts,
- cereals with added sugar (instead, it is better to add jam or dried fruit).
Many people, starting the process of losing weight, make a lot of mistakes. For example, there is a fairly popular stereotype that says that you cannot eat after 18:00. Of course, if you are on a diet without playing sports, and go to bed at 21-22: 00, then you can do this.
But when a person plays sports for weight loss, he needs to eat both after training and before training. no need to overuse proteins, replacing them with carbohydrates. All these mistakes can develop into sleep problems, muscle diseases, and decreased immunity ..
Also, do not forget to rest when doing sports.
